Lift/Bike

Full dynamic warmup

A. Falling Starts - 4x10m
B. Broad Jumps - 6x2
C1. Front Squat - 3x3 @ 225
C2. Pullups -3x5 @ BW
D1. 1-Arm DB Bench - 2x3x6 @ 80
D2. Cable Row - 3x10 @ 130
E1. Band Walks - 4x30m
E2. Side Bridge - 2x3x30s

Bike
30 min @ 110-120 BPM
324 Cal